Day51 9/23/14Pm Session

Warm-up:

100kB swings @40 for time:
5:23
(IF THE KB GETS SET DOWN YOU START OVER) MAX 2ATTEMPTS

15Pistols

3x30sec handstand holds

150Singles (UNBROKEN MISS 1 START OVER) (MAX 3 ATTEMPTS)

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Stretching/ Static Shaping/ Skill n Drill:

Flexibility:
4×0:20 Box Shoulder Stretch + 8 Immediate PVC Raises

Static Shaping:
2×1:00 Hands and Feet Hollow Hold

Skills and Drills:
3×3 Arch to Hollow Swing + Chest to Bar

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WEIGHT LIFTING:

1) 5X1 Clean from blocks (just above knee) – 80% of max
% based off of 190 #150

2) 5X1 Jerk from blocks – 80% of max
% based off of 180 #145

 

3) 3X5 Touch & Go Cleans (full) – 75% of 5rm
#135

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Strength:

1a) 3×8 Strict Pull-ups – rest 2:00

1b) 3×8  HSPU – rest 2:00

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